Hopefully we can put this strict pull up vs kipping pull up thing to rest.

Strict pull ups have no place in a cardio (metcon) workout. They are absolutely a great strength builder and should be a staple in any strength building workout and that is how it is utilized in CrossFit (anyone who says differently about strict pull ups is ignorant and should be ignored). Kipping pull ups are a full body workout that fit into a cardio (metcon) workout because of the motion and requirement on the entire body.

kipping vs strict debate - CrossFit Discussion Board
kipping in real world setting... - CrossFit Discussion Board
Why kip during pull-ups and chin-ups? - CrossFit Discussion Board
PullUp Form?? - CrossFit Discussion Board

 

You are a middle aged white conservative man at a GOP convention who does not even know how to locate the clitoris! You should be ignored!

 

lol!

That stanley guy in the last quoted thread is a massive douche.

 

 

 

Lets beat the dead horse on pull-ups

Pull-ups with a kip:

This
vs this

Nothing But Pull-Ups - YouTube

 

Hopefully the kipping pullups didn't kill this thread. I've had some back and shoulder problems so I've laid off squat/DL and pushing exercises (I know, what does that leave?) but worked on some shoulder rehab yesterday.

3 sets-band dislocations
2 sets-YTWL's
2 sets scalpular pushups

That was a good warmup so I did a light shoulder/back workout:

DB high pull-sets of 3, working up to 45's
Dead hang pullups, 6x6
DB front raise/lateral raise/rear delt complex, 6 each w/15's

Neither my right shoulder nor my low back exploded, so that's a good sign. Motivational music, anyone remember when this guy didn't play in kid's movies?

Ice Cube "Wicked" - YouTube

 

Haven't posted in this thread in a while, might as well check in!

Weather has been more run appropriate than swim appropriate (and since my local pool is going under construction for new plaster), so I've been running. For the first time in my life, really! I was never a big runner, the most I did was during the summers back in high school where I'd put in a mile or two in the mornings. Lately I've been putting 16-20 miles per week, pending time availability. It's a lot easier than grabbing all my stuff and heading to the pool, so it's been working great for me. Originally I had Saucony's, but those were giving me ankle issues, so I changed it up to these:



Almost at 50 miles without much issue! I think my foot has been cramping up though, so I gotta figure out what's the deal with that. I thought it might be my laces, but when I ran this morning my laces were super loose so definitely not that. Either way though, I'm starting to enjoy it more and more.

 

Strong as fvck as usual! Sprints in the morning, WOHO!

 

Been doing about 8 sets of 5 reps @ 205lb for a bit now. Last week I finally decided to go back up to 225lb, struggled on the 5th set and I think I re-tweaked my wrist again. Afterwards I went to do my 75min spin class and I was having some weird back spasms while in racing position. Decided to stand up for a second an try to crack/stretch my back out, sure enough I managed to pull my groin while doing so. I've been out of the gym since, hopefully have better luck today when I I back in. Probably going to go back to 205 to play it safe.